Training and Diet plan by pt360
Name: Grainne Wall
Children: 3 under 8yrs
PT360 classes twice weekly
Resistance training three times a week followed by 30 mins of cardio. Training programme provided by Adam Cramer at PT360
Diet typical day
Breakfast – 7.00am
1 scoop protein mixed with water
30g porridge oats with a sprinkle of raisins, a drop of honey soaked overnight in water
Snack – 10.00am
28g Walnuts (about 14 halves)
1 tbsp peanut butter
Lunch – 1.00pm
170g chicken breast
40g (precooked weight) brown rice
Selection of vegetables minimum 2 cups stir-fried with 1 tbsp. olive oil and 1 tbsp Soya sauce
Small tin Tuna
Ring of fresh pineapple cut approx an inch in depth
Dinner – 7.00pm
2 cups mixed green salad
1 grated carrot
5 slices of beetroot
2 tbsp of chopped yellow pepper
1 tbsp olive oil vinegar dressing
Bedtime Snack – 10pm
1 scoop protein mixed with Slimline milk
In addition, I always have 1 scoop of protein with water with 1-2 pieces of fruit after a workout.
I allow myself 2 cups of coffee with full fat milk a day and drink a minimum of 8 glasses of water a day.
I vary my carb intake depending on the day ie. Slightly more carbs on a training day.
At the end of the week as a treat I have a cheat meal were I eat what I want dessert and all!!! The thought of this cheat meal helps keep my diet clean for the week.
The key here is to eat on time every 3 hrs never skipping a meal and never letting your body get hungry which will avoid bad food choices and prevent your metabolism shutting down. Also preparing your food in advance really helps with eating on time esp if u have a hectic daily schedule.